A progression from the recommended Ivysaur 4-4-8 Beginner Strength Program, the Ivysaur intermediate aesthetic program is a 5 day per week linear progression hypertrophy program. On it, you’ll be adding weight to your lifts every 3 weeks. [Read more…]
Latest Program Spreadsheets
These are the most recently added program spreadsheets on Lift Vault.
12 Week Supertotal Basics Program by Next Step Strength
This is a 12 week Supertotal program by Next Step Strength (Instagram). It has 4 training days per week and uses block periodization to expose the athlete to hypertrophy, strength, and peaking phases. It could be used when preparing for a Supertotal competition. [Read more…]
SuperTotal Program (17 Weeks) by Brian Simmons
This is a 17 week program for SuperTotal training designed by Brian Simmons. As a quick reminder, SuperTotal training combines the power lifts (squat, bench press, and deadlift) with Olympic lifts (snatch and clean & jerk). So it really requires well-rounded athleticism from the lifter. There’s a video at the bottom of this post that discusses SuperTotal training in more depth if you’re interested. [Read more…]
Tactical Barbell Program Templates (Operator, Zulu, Mass, and More)
This is a collection of templates for the Tactical Barbell program. Included are the operator, zulu, fighter, gladiator, mass, and grey man programs – all in the same spreadsheet. [Read more…]
14 Week Advanced Strength & Peaking Program – Squats & Science
This is a 14 week strength and peaking block for advanced powerlifters. It contains four training blocks and can be used to peak for a powerlifting meet. It was written by the highly accomplished folks at Squats & Science. [Read more…]
6 Week Beginner Powerlifting Peaking Block – Squats & Science
This is a 6 week beginner powerlifting peaking block from Squats & Science.
This is a pretty unique program because there aren’t many peaking program designed strictly for the beginner powerlifter. I believe [Read more…]
6 Week Beginner Powerlifting Volume Program- Squats & Science
This is a 6 week long powerlifting volume block for novice lifters from the smart folks at Squats & Science. [Read more…]